Breakfast
750.7 Calories |
42.4g Carbs |
46.9g Fat |
41.3g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Nonfat yogurt
245
g
Nonfat yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
816.9 Calories |
90.7g Carbs |
41.3g Fat |
21.8g Protein
2
serving
Cucumber and Poppy Seed Salad
220.3 Calories |
25.8g Carbs |
12.0g Fat |
3.7g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Cucumber and Poppy Seed Salad
scaled to 2 serving
2 2/3 tbsp
Light mayonnaise
1 tbsp
Sour cream
1 tbsp
Vinegar
1/2 tbsp
Honey
1/2 tsp
Poppy seed
1/4 tsp
Salt
1/8 tsp
Pepper
2 medium
Cucumber
1/2 small raw
Red Onion
Granola
122
g
Granola
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
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Dinner
751.2 Calories |
73.3g Carbs |
41.0g Fat |
29.9g Protein
4
oz
Bachelor Steak
305.3 Calories |
6.5g Carbs |
22.1g Fat |
19.5g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
|
Bachelor Steak
scaled to 4 oz
4 oz
Beef chuck
1/8 can 12 fl oz
Cola
1/2 lemon yields
Lemon juice
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
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Bachelor Steak
Acquire the cheapest cuts of meat from your local store then tenderize by stabbing repeated with a fork or mashing with a tenderizer
Squeeze lemon over the meat then season with salt and pepper, or whatever combo steak rub you have lazying around
Pour Cola into a large sauce pan until it is just barely deep enough to submerge the meat
Boil meat for approx 8-10 minutes or until it is cooked through.
Drain and enjoy
Note! there are actually less carbs than this recipes mentions, since a lot of the cola is drained off, the acidity is really what we're after for softening up the cheap meat. You can drink the cooking cola if you're really desperate for the carbs....
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
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